0-4, 10-14, 20-24, 30-34, 40-44. So 30 regions I believe. As far as cities, that differs per world. So other than counting them all, you'll have to cap them all. Sorry.
0, 1, 2, 3, 4, 10, 11, 12, 13, 14, 20, 21, 22, 23, 24, 30, 31, 32, 33, 34, 40, 41, 42, 43, 44. Unless I have my regions wrong, it's actually 25. I did my math wrong at first. Count them